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Quick, Nutritious Recipes for Breastfeeding Moms

Quick, Nutritious Recipes for Breastfeeding Moms

With a newborn in the home, conveniences you may have at one time taken for granted, like casually sitting down and enjoying a nutritious meal, may seem to be a distant memory; but don’t fear, those days will return. Until then; however, if you are a breastfeeding mom you are especially at risk for energy-draining dehydration.

To keep your energy  levels and milk production up, make sure you stay well-hydrated, eat right and enjoy these Quick, Nutritious Recipes for Breastfeeding (or not) Moms.

Oatmeal and Fresh Berries
1/2 cup oats or 1 package instant oatmeal
Fresh blueberries, raspberries, strawberries and/or blackberries
1/4 - 1/2 cup milk (whole, low fat, or soy)
1/4 teaspoon vanilla (optional)
1 tablespoon honey or brown sugar to sweeten
How to: cook oatmeal according to the directions on the package. Pour into bowl and add other ingredients as desired.

Salmon and Avocado on Whole Grain Bagel
Smoked salmon
1 whole grain bagel toasted
1/3 avocado
Light cream cheese or mozzarella cheese
Finely chopped basil
How to: toast bagel before adding ingredients or place bagel and mozzarella in the oven to melt cheese, then add other ingredients. Eat and enjoy.

Whole Grain Mini Pizza
Whole grain bagel
Mozzarella cheese
Slice of tomato
Fresh oregano
How to: toast all ingredients in the over until cheese is melted. Eat and enjoy.

Grilled Steak and Prawn with Vegetables or Green Salad
There are so many great recipes and how to make a good steak for dinner.  Look to your cookbook or Pinterest for ideas. Or try this grilled steak recipe we love from Fitness Magazine.  SPECIAL NOTE: When choosing your steak, look for a leaner cut with less fat. 

2 boneless strip steaks, 1 1/4 to 1 1/2 inches thick

1 cup Italian parsley leaves
2 cloves garlic
2 tablespoons olive oil
salt and freshly ground pepper

1/4 teaspoon finely grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon white-wine vinegar
1/2 teaspoon Dijon mustard
Salt and black pepper to taste
6 tablespoons canola oil

12 cups arugula
1 cup thinly shaved Grana Padano or Parmigiano-Reggiano cheese

How to:
Coarsely chop the parsley leaves and the garlic. Transfer to a small bowl, mix with the olive oil, and season with salt and pepper. Rub marinade over the steaks and refrigerate, covered, for at least 30 minutes.

In a bowl, whisk together lemon zest, lemon juice, vinegar, mustard, and salt and pepper to taste. Add oil, whisking until dressing is emulsified.

Turn the grill to medium-high heat and brush the racks with olive oil. Scrape off any excess marinade from steaks, and grill about 6 inches over heat for 3 to 4 minutes on each side for medium-rare. Transfer steak to a cutting board and let stand for 5 minutes. With a sharp knife at a 45-degree angle, cut steaks, across the grain.

Toss arugula with dressing to coat. Divide among 6 plates. Top each with steak strips, sprinkle with cheese.  Eat and enjoy.

Spinach, Tomato, and Avocado Salad
3 cups Baby Spinach
1 medium avocado, sliced
3/4 cup tomato, diced

Dressing (or substitute with your favorite balsamic)
1/4 cup olive oil
2 tablespoons lemon juice
2 tablespoons, freshly chopped basil
1 pinch black pepper, fresh ground
How to: Toss spinach, sliced avocado and diced tomato. Drizzle dressing, add a pinch of black pepper. Eat and enjoy.

Mozzarella and Tomato Slices Drizzled with Olive Oil
1/2 tomato
3-4 slices of mozzarella cheese
Fresh basil leaves
1 teaspoon olive oil
1 pinch black pepper, fresh ground
How to: Slice tomato and mozzarella and arrange. Add fresh basil (either whole leaves or chopped).  Drizzle with olive oil, add pinch of pepper.  Eat and enjoy.

Watermelon, Blueberry and Basil Salad
1 seedless organic watermelon (2-3 pounds)
1 pint organic blueberries
1/4 cup fresh basil, finely chopped
1-2 limes, juiced
How to: Begin by chopping watermelon into halves and then into quarters. Remove rind and cut quarters into cubes and place in a large mixing bowl. Add the fresh blueberries and basil and douse with fresh lime juice. Chill before serving. Eat and enjoy.

(source: The Tennessean)

Water Infused with Lemon and Mint
Staying hydrated is so important when you're breastfeeding and there are so many ways to infuse water, but as a new mom, keeping things simple is usually best. 

How to:  Fill a pitcher with water (filtered tap water is fine).  Add 4-5 slices of lemon, 3-4 mint leaves and chill. 
Drink and enjoy all day long! 


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